Describe Your Running Today, Part II

Did 4 miles @ 6:02 (first was in 5:48 and last one in 6:01).

Long run tomorrow.

RD what was your pointof all that exactly? I mean what do you actually gain from it.

happy we know your are RD LOL. Why not just bring hammy back?

Anyhow 1600s at 3k pace are very intense and nobody (not even RD LOL)

is going to do a few of them with 3-4 mins recovs.

RD you keep proving that you are an ultra troll.

3 in the AM, 9 in the evening. Felt great, especially with the weather cooperating. It rained earlier, and had that wonderful spring smell hanging in the air.

Life is good.

yesterday: 14x100m strides with some foot exercises

today: end of mountain vacation. 7h drive home.

what a taper

M -3

Just a cruisy hour as per yesterday, via the creek track, the golf course and up to the Rock and home. Finished with a couple of easy run thrus with my 17yo dog trying to keep up.

Headed out earlier and with temps in the 30s C, the roos were lying under trees. No territorial discussions required this time.

We don't get squirrels but we do have a number of brush tail possums and sometimes sugar gliders. The possums are very cheeky, they steal the dog's food and often come to the door. I rescued one from a water tank and now she will let me pat her.

Hope the taper works TPCB.

Driske, where are you?

approached 45' with no problems....physical problems, that is....ran on an old favorite trail for the first time in nearly a year....it's only good for a few weeks as it gets overgrown pretty quickly.....along the water, nice.....encountered a few of my charges on the same trail....unfortunately they were walking.....ouch.....guess we'll have a talk today.....btw, repeat miles are part of our fall training (xc)......good stuff.....

I have nearly finished my planned week of easy running and am chafing to get back and do another session. I was feeling pretty sore and heavy after my big one hour last weekend, but have freshened up nicely

Mon 30 mins (4:30 K pace)

Tue M Weights and core A: easy ride

Wed 30 mins (4:30)

Thu M Weights core and ride

Fri 35 mins along Barwon Heads bluff and 13th beach cliffs (great area for running) 4:20 pace

Skuj wrote:

Oh, so you coach Ladies. OK, let's suppose they are 6:00 Milers then. (Are they?) So, 6min rests at first, then, 4min rests the second time. Miles at 3000m pace. Is that right? "JonH"? :)

I'll take the chance that you really are trying to learn about this and will answer your question.

A 6:00 miler, male or female, would run this workout at 6:36 pace. The first time we do the workout, the runner gets 6:36 rest. The next time, the rest would be reduce to 4:24. This reflects a basic concept of training theory; increase either the volume or the intensity. In this case the volume (total mileage) remains the same, but the intensity is increased by reducing the rest interval.

Oh Man, finally I'm not sore and limping when I wake up, and I can be in the house without shoes on. PF is a bitch, with a mind of its own. But, Spring has sprung. (It will in a few hours anyway.)

A 6:00 miler, male or female, would run this workout at 6:36 pace. The first time we do the workout, the runner gets 6:36 rest. The next time, the rest would be reduce to 4:24. This reflects a basic concept of training theory; increase either the volume or the intensity. In this case the volume (total mileage) remains the same, but the intensity is increased by reducing the rest interval.

Thank you so much "JonH". May I ask why a 6min miler does this at 6:36 pace? Is that their 3000m pace? I would have thought that 3000m pace is about 1sec per 100m slower than Mile pace. So, the next time, rest decreases by a third - how about the time after that?

"Skuj" wrote:

Thank you so much "JonH". May I ask why a 6min miler does this at 6:36 pace? Is that their 3000m pace? I would have thought that 3000m pace is about 1sec per 100m slower than Mile pace. So, the next time, rest decreases by a third - how about the time after that?

You make a serious mistake to assign a concrete value to a time differential. Saying all runners are 1 sec slower per 100m at 3K ignores the obvious differences between runners. Good coaches use percentages of vVO2max, or equivalent, to individualize training for their athletes. You may wish to consider doing the same.

More math help? A 6:00 miler (110% vVO2max) would be averaging approximately 6:36/mile at 3K/2M.

JonH wrote:

You make a serious mistake to assign a concrete value to a time differential. Saying all runners are 1 sec slower per 100m at 3K ignores the obvious differences between runners. Good coaches use percentages of vVO2max, or equivalent, to individualize training for their athletes. You may wish to consider doing the same.

More math help? A 6:00 miler (110% vVO2max) would be averaging approximately 6:36/mile at 3K/2M.

So, Mile pace is always 110% VO2 max pace? What if you race a Mile in 10min?

"Serious mistake"...."good coaches"...."You may want to consider".....

Is anyone else still thinking this is NOT RD? :)

Are you jealous of me as a coach, runner, and person, RD? Is that why you do this here and at other forums I frequent?

Anyway, the first question.....

Skuj wrote:

So, Mile pace is always 110% VO2 max pace? What if you race a Mile in 10min?

"Serious mistake"...."good coaches"...."You may want to consider".....

Is anyone else still thinking this is NOT RD? :)

Are you jealous of me as a coach, runner, and person, RD? Is that why you do this here and at other forums I frequent?

Anyway, the first question.....

For mile pace I've seen figures ranging from 108% to 112% VO2max. I've found 110% works best based on my experiences. Sorry, but I don't understand the question regarding the 10 minute miler.

I was warned that you would think I am RD. I've told you before that I am not. I'm not sure how you can make the logical leap from me talking about good coaching techniques to you thinking I am this RD fellow.

"this RD fellow...." God you are so lame at times, but, f*** it.....let's keep debating that running topic.

100% VO2 max is generally accepted as the fastest pace you can maintain for 10min. So, a 4min miler and a 10min miler will have vastly different % assigned to their mile pace.

Anyway, how can a session of mile repeats be so strictly controlled? (ex 6:36 pace, 4:24 rest.) The reality is, we can only ball park a lot of things.

This is not an ARGUMENT. I'll talk running.....even with you. Stop the f***ing "a good coach will" "you may want to try that yourself" etc etc etc. It's so old and tiresome. Your whole existence here seems to be all about trying to discredit me. Why is that so important to you?

I'm going running!

HMP that's fab. 3k + 4x400 is one of my fav things to do in training.

Today I ran 40min easy + 4x75m strides + 10min easy. I hope to do a 200m on the track at 800m pace tomorrow, maybe even in my spikes. YIKES! This worries me, actually. Will my foot behave?

Cheers

Skuj

www.cvrr.ca

Good luck on the foot. It sounds like you are trying to get in an 800 sometime this Spring? Any idea when? Best of luck with the 200~

TPCB,

All the best on Sunday through the streets of Rome.

HMP, good to see you back in the mix.

Nothing from gonzo lately?

mopak, great race recap! Keep on truckin'

Easy as it goes O2.

2 miles last night- easy; Maple Madness prevails. Snowing tonight,2-3 inches probable.

Heres my plan wrote:

Good luck on the foot. It sounds like you are trying to get in an 800 sometime this Spring? Any idea when? Best of luck with the 200~

Apr 18th. Dreaming of 2:16. Sub 2:20 anyway. Age 47. 1:58 at 24 and all that blah blah blah..... :)

Thanks man. Fascinating to read your stuff.

Cheers

Skuj

Good Luck pursuing that dream Skuj.

Mine are of sub3 hour marathons and California.

Whoa,

Take a breath